New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Bike
5 SLD + 5 Srict Press
8 Scap Shrugs + 4 Kip to swing
25 Singles
Mobility
Ankle — Pigeon
OH Squat on wall
Metcon
5 Minute Echo Bike (Calories)
Max Calorie Echo Bike in 5:00
Target Calories: This is completely relative to your aerobic engine and ability on the bike! A “gold standard” would be 100+/80+ calories for Men/Women respectively.
STIMULUS and GOALS
How to Pace: PAIN CAVE. Come out with a sustainable pace but the last portion of the workout should move into a VERY uncomfortable unsustainable pace. Make it hurt!
How it should feel: PAIN!!!
Weightlifting
Power Clean and Jerk (Build to a heavy Single over 5 sets OT :90)
Metcon
Metcon (4 Rounds for reps)
AMRAP 2 Minutes
10 Strict Pull-Ups — RX+ is Chest to bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Snatches 95/65
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Chest to bar — RX+ is Bar Muscle Ups
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Clean and Jerks 95/65
Max Burpee Over Bar
How to Pace: SPRINT. Two minutes is going to go fast! Go out hard and strong from the beginning.
How it should Feel: GASSY & GRIPPY! Expect a grip and lung burn on this one!
WORKOUT STRATEGY & FLOW
Double unders: aim for unbroken and quick double unders to finish the sets.
Burpee over bar: these should be a hard and consistent pace; push yourself!
Rig movements: Be quick here, get to the other move asap!
*Power snatch & power clean and jerk: aim for close to unbroken sets here. Focus on using the legs and relaxing the grip overhead.
